Thought it wouldn't make a difference, now I don't ever want to be without it....

I wanted to write a note to share some info about a product I started taking about 6mos ago as an experiment. I started with a skeptical view, almost trying to prove that it wouldn’t make a difference, and ended up ordering it for my whole family.

Let me start from the beginning, and I will try to make it brief.

About 3yrs ago a friend introduced me to this cool aeroponic growing tower called the tower garden, and I was immediately impressed.  I believe whole-heartedly in eating plenty of fresh fruits and vegetables, especially greens and so I loved this product from the start, and still coveting getting one for myself.

In a nutshell- aeroponics is growing in mist and air without any soil. The tower garden is easy to plant, and self watering so you easily grow fresh vegetables and fruit right in your living room, or on your patio, or rooftop garden.

You have to see it for yourself, check it out here: http://clanphere.towergarden.com/

Anyway, it is super cool, and when I went to check out my friends tower garden she also talked to me about the company that makes/ sells them, and the primary product that they produce called Juice Plus.

Juice Plus is whole foods based nutrition in the form of capsules and gummies that contain 20+ different juice powders from fruit, vegetables, and grains.
I thought that it sounded pretty great- a supplement of sorts that is strictly food, and specifically fruit and vegetables (which we could all use more of).

As a health coach I always encourage people to add more fruits and vegetables to their diet, and this seemed like a good product, I was intrigued, but not sold on using it for myself.
I started asking around…. I have a lot of health-oriented friends, and I wanted to hear first hand from people who were taking it, and what they thought.

I got a lot of great feedback from people that were taking it every day, and heard about wonderful results that they noticed in their health since they started taking the Juice+ capsules.

Results were:
1. More energy
2. Better digestion
3. Clearer skin
4. Avoiding colds and other normal sicknesses
5. Improved physical endurance
6. Alleviated chronic health conditions

I also talked to people that had been able to get off or reduce medication, kids that were asthmatic that showed major improvement in breathing, and able to reduce inhaler use. All sounded great, but I still had a skeptical view, so I kept inquiring.

I found a handful of people that hadn’t noticed anything since they started taking it, but admittedly they all said that they were not consistent in taking it everyday as advised.

As a health coach I started having a lot of people asking me what I thought about Juice+, and although it sounded great, I had no first hand experience to give advice, and to be honest I wasn’t sure it was worth the additional monthly expense to find out.

About 6 months ago, I was actually given a 4-month supply and decided to do my own experiment to see first hand for myself.  From my inquires with others I knew that if I was going to take it then I had to follow the recommended amount for 4 months straight, and be consistent with taking it everyday to get accurate results.

I started taking the capsules and paid close attention to everything with my body. After about 2 weeks I noticed that my digestion was better, and my bowel movements were more consistent, and complete- I know TMI, but this is a very important part of a healthy body, so paying attention is important.

I did not change my eating habits through this time, just kept taking my daily Juice+ capsules and listening to my body.

After two months in we hit the cold season, and by this time I wasn’t noticing anything dramatic, but I wasn’t getting sick, or catching the colds that all those around me were suffering from.

For the most part we (my family) are all healthy and don’t usually get really sick, or out for many days when we are not feeling well, but we will consistently get the sinus congestion, cough/ normal cold each year.
I observed my boys getting the yearly lingering cough, clogged sinuses, and respiratory junk, but I was not. The only real difference was that I was taking Juice+, and they were not.

Over all, I felt good, but nothing exceptional or out of the ordinary, but keep in mind- I am a health coach doing her best to walk her talk, so my diet was already filled with whole / real food with lots of fruits and veggies, and hardly any processed/ artificial junk food.

At the end of 4 mos I started thinking about whether or not I would want to continue or if I would just go back to taking my regular supplements. When my supply ended I decided not to re-order, and see what happened with out it. It felt strange not taking it, it felt like my body was craving it, but I was determined to see it made a difference off it.

10 days off  Juice+, I got a headache, sinus infection, awful cough that lasted 2+ weeks, and felt run down and miserable. That is when I decided that it may not have helped me lose 10lbs, crave more vegetables but it surely had made a difference in my health, and I believed in it, and wanted my boys on it too.

That brings us to today- I just placed an order for all of us because I want my whole family to benefit. My kids eat well, but they could also use more fruits and veggies, and this is a super easy way to give them a little boost.

I think of it as an additional supplement, it hasn’t changed the amount of veggies I eat, or the times I juice (although it is much more affordable than juicing everyday).  I believe in prevention methods to keep us all healthy, out of the doctor’s office, and feeling great all year long. You can’t put a price tag on health, and I believe it made a difference.

They also have a great children’s health study where all kids ages 4-18 can get a free 4-year supply with their parent or grandparents order. My kids are both able to take the capsules, which is great, but they also have a gummy version for kids and adults that can’t swallow pills.  The capsules are my preferred product, however the gummies are far better than the other kids gummies on he market, as they are packed with real fruit and veggies, and a much better choice in my opinion.

I was just going to sign up to be a customer, and order the supplement, but because Lucas is not yet 4 or eligible for the health study I decided to sign up as a distributer so I could order stuff for him at wholesale price for him, and also be able to share with others a product that I believe in.

If you are interested in knowing more- let me know. You can also check out more about Juice Plus here : http://clanphere.juiceplus.com

They have other products like a products like a shake mix, and bars, but I haven’t really bothered with them yet, I’m just excited about the capsules, and can’t wait until my order gets here so we can all start taking it again.

xo
Courtney

Fall back on track with healthy eating!

Fall back on track with healthy eating!

14 day cleanse group Oct 13-26 ~ Prep week STARTS Oct 6-12

This summer I've been thinking about what I want to do next.  I love doing cleanse groups, but wasn't sure I was going to do a group this fall, however my summer sweet tooth had got the best of me and I was planning my own cleanse when a few of you mentioned wanting to join in. How could I say no? I love it!!

So, are you ready to have more energy, get back on track with healthy eating, and give your body a jump start back into feeling great this fall?

As always this will be a virtual/ online group so you can participate anywhere you have a computer or your smart phone, and this time around I've changed a few things, so read on....

Change the food you eat, and amazing things can happen! 

This is a whole foods based cleanse that is designed to clear out your body and toxins without extreme fasting, or starving.

Side effects of getting back on track with healthy eating may include:

• Increased energy
• Weight loss
• Glowing skin
• Curb sugar cravings
• Feeling calmer
• Reduced stress
• Better digestion/ less bloat

How it works....

• For 21 days we clean up our diet and add lots of fresh real food in
• The first 7 days are prep, and 14 days is the actual cleanse
• I help you customize your plan, and keep you on track, and hold you accountable
• I send you daily inspirational emails, and work with you one on one
• You connect with others in a members only Facebook group for 24/7 support- you won't be alone!!

What is included....

• Basic whole foods inspired cleanse guide
• Meal planning ideas
• Cleanse friendly recipes
• Daily inspirational emails 
• Access to a members only group
• 20-30 min initial private phone consultation to get you started 
• unlimited one on one private email and group coaching during the cleanse period

You choose.... either or....

1. Basic whole foods cleanse   
2. Paleo inspired cleanse

Everybody is different- some do better with more grains, others with less. If you are not sure which is best for you, we can determine the right one during your one on one coaching session.

I have run a few cleanse groups over the years now and found that the most successful ones are when people have more individual support and guidance, so I am limiting this group to 18 people, and will be working with you one on one along with the group support to get you geared up, on track,  and fully prepared. The one on one support will really allow me to help you customize your plan for your needs. 

I don't believe any one way of eating is perfect for everyone 100% of the time, however I do believe that cleaning up our diet and following a cleanse program can get rid of inflammation which leads to disease. It also gets us back on track with balanced eating. 

More about the Paleo Cleanse...

Paleo diets are those that mimic our primal ancestors and are based on a hunter/ gatherer lifestyle that existed before agriculture. Paleo based diets include high quality animal protein, vegetables, fruit, nuts and seeds, and healthy fats while avoiding all processed foods, sugar, dairy, beans, and grains. This cleanse is Paleo inspired because I have pulled together many concepts of a Paleo diet, without being strict and overwhelming.

More about the Basic Whole Foods Cleanse...

This plan focuses on eating lots of whole, real food without the total overwhelm of feeling like you are starving or can't eat anything. We eliminate the common food stressors like wheat, sugar, dairy and processed foods to give our bodies a break, eliminate toxins, and get back on track with healthy eating. There are great recipes and plenty of healthy options ,so you are not left feeling deprived

Complete Cleanse program, with private coaching, and group support is $110

___________________________________________________________

Done it before?

For those of you that have already done a cleanse with me before and already have the packet- you can sign up again for a discounted price of $75. 
Your program will still include the private coaching sessions, and email support. 

If you have done one program with me, and now want to try the other program you also get a discounted price of $95.

If you are doing it again- email me your option, and I will send you a specific payment link.

Questions?

I want to hear from you, so email me. 

Need Financial Help?

I am always  grateful for practitioners that offer sliding scaled fees or willing to work a trade with me, and in return I am happy to work with anyone that needs a little help or would like to trade something for a program that I am running.  After all... it's all about the exchange of energy.... that can be monetary, in grass fed meat, a yoga class, art class, massage, or whatever.  I am open to suggestions, so if you have other services that you'd like to barter- lets figure it out. 

I don't want anyone to feel like they can't be part of a group because of the cost- if you want to join, we can make it happen- just email me. 

Doesn't matter if you have done a bunch of cleanses or this is your first time, I am happy to work pricing out with you. 

Adios Excuses

"Excuses are explanations for why things can't happen". ~Wayne Dyer

For the first few weeks in August I got a little relaxed with my exercise, and when I say relaxed I mean... I did nothing. I am not a big fitness fanatic, but I like to move my body, feel fit and healthy, and take care of myself.

During these few weeks I seemed to have many excuses of why I wasn't going out for a walk, run, or quick swim.

For instance:

"It is too hot outside"
"I am too tired because I was up all night with the baby"
"I don't have time"
"I don't have money to pay for classes"
"It is too hard to do anything with two kids"

and so on..... Have you ever been there?

When I don't do some form of movement I also notice that my food changes a bit... I get a little more relaxed on eating bits of dark chocolate (and when I say relaxed I mean eating it everyday), I forget to drink as much water as I need, a few more treats sneak into my mouth, and then I stop feeling as motivated in other areas like cooking meals and cleaning my house.

Finally, I remembered that those things (excuses) that I was telling myself didn't have to be my truth.

I COULD fit in exercise everyday, AND I could cook, AND get some cleaning done too.

As a matter of fact, this past week I have been more productive then I have all month, and all it took was shifting how I was thinking.

Last Monday we (my 5 yr old and I) laced up our sneakers and went out for a jog with the dog, and baby boy in the stroller. It was a little chaotic, but we got it done, and I felt better.

I actually felt so much better that it made it easier to go the next day, and when it was pouring the other day.... we went in the rain. It is just water after all, and warm summer rain is so delightful. We felt refreshed and revived.

What shifted my change?
I wasn't feeling good in my body, I was feeling bogged down, and frustrated.

I got tired of trying to explain to myself why I couldn't get it done,  so I changed my thinking to figure out how I was going to get it done, and then I didn't need all the excuses.


I even cleaned a little, and was really happy to clear off our kitchen table. A clean table may be common for some of you, but honestly ours  often ends up as a catch all and piled up with mail, keys, papers, sunglasses etc...

Changing habits and beliefs in ourselves is not easy, sometimes they are so deep in us that it takes a lot of effort so don't be afraid to ask for help to get there.

We all need support, love and encouragement.

Healthier Milkshake

I love chocolate. 
I love frozen drinks/ smoothies.
I love "treats".
I love eating things that are good for me.

That is why I came up with a dessert smoothie that was made with healthier ingredients that I could feel good about because on hot summer days sometimes it feels like you could eat ice cream everyday. It is nice to have a healthy substitute that satisfies. This recipe was a hit with my husband and 4 year old too!

Chocolate Milkshake

2 tbsp cacao powder
2-3 pitted dates
1/2 cup cashews
1 cup almond milk (could use coconut, hemp or rice milk too)
1 banana
2-3 frozen strawberries or a few cubes of ice if you want it cold.

Put it all in the blender, blend,  and enjoy!

You could also leave out the cacao, and add more strawberries for a strawberry shake.


I am having fun looking for and testing out healthier summer recipes for my FREE Summer Lovin' Recharge Program. Check it out and join us!

Summer Lovin' Recharge Program

Need Some Summer Lovin'?

FREE Program

Virtual- Take part wherever you are

Dates: July 9th-July 23rd

For all you busy moms/ women that need a little mid summer love.

Sign Up Here for the FREE 14 Day Program!!!

Oh and I do LOVE summer. 

Ahhhhhh.... sun kissed skin, bare toes in the grass and sand, days at the beach, swimming, camping, longer days, and warmer nights. I love it all, and in my summer fantasy each year I picture myself lounging in the sun, reading lots of books, gardening, and strolling through the farmers market to get fresh foods each day for wonderful healthy meals that I sit and enjoy each evening on my deck as the sun sets over the water.

What is really happening.....

I am growing weeds in my garden beds, I haven’t read a book in what seems like years, my skin is far from sun kissed because I am stuck inside or in the shade with a napping baby. Trips to the farmers market include fussing and whining, and my dinner plans end up being the same thing each week because I am lacking motivation, inspiration, and time.


Learning to balance being a mom of two has not been easy. I don’t sleep much, and there has been afternoons that I have caved and given in to my sweet tooth. For me, being exhausted and taking care of everyone else often leaves me depleted, and the bar of chocolate, bit of ice cream, or glass of wine provides a mini escape and 10 min of feeling like I am being spoiled. The problem is I end up feeling worse.
If this surprises you- remember I am human, and believe it or not I am not perfect, and I certainly don’t eat kale, steamed brown rice and tofu all day (as a matter of fact I don’t really like tofu much at all).

Here is what I have learned:

When I eat better, I feel better.

When I feel better, I have more fun.

When I have more fun, I get inspired.

When I am inspired, I create healthier meals with ease.

When I create healthier meals, I  feel confident, and am motivated to do more.

When I am motivated to do more, look out anything is possible.

Wanna join me for this fun two week program? Do that here!

Get back on track this summer.
Feel great. 
Have more fun.
Cook easy, delicious summer meals that the whole family will love.


This program is NOT:

• About giving things up.
• Following any strict diet.
• Feeling deprived.

This Program IS about: 

• Being inspired.
• Making and eating delicious healthy summer recipes.
• Loving yourself up a little more during your crazy summer schedules.

 Details: 
* For two weeks we will come together to create or kick start new healthy habits.
* We will carve out time for self care, and recharge our mind, body & spirit.
* You will receive ideas, inspiration and healthy summer recipes each weekday.
* You will also be included in an online Facebook group where you will get 24/7 support not only from me, but from an awesome group of ladies just like you.

Sign up here! 

Invite your any of your friends.

Together we give ourselves a little summer lovin’ recharge.

If you are already on my list all you have to do is click the "update my profile link" after entering your info and you will be sent and email so you can update your preferences and choose to join the Summer Lovin' Recharge. Easy peasy!

Yummy Thai Soup

I am always experimenting and trying new recipes, or trying to make recipes a little more healthy. I got this basic recipe from a friend, and just adapted it a little by adding more veggies, and making it a bit more substantial with quinoa.

When I serve soup for dinner at my house, it needs to be hearty so my husband feels satisfied. This one did just the trick while still tasting light and fresh!

I am not a master recipe maker... a lot of my cooking is adding a little of this and that, gaining inspiration from 3-4 recipes and combining bits and pieces from each of them. I also don't always measure perfectly either, so you'll notice ingredients will call for "roughly", and "about" on some things.... that is just the way I roll.
Please forgive me for not having it perfect, but I think you should find that the info below should make you a yummy, healthy thai soup!

BONUS: it was cleanse friendly

Ingredients:
Olive oil/ Coconut oil -about 2 tbsp
Sesame oil - roughly -1 tbsp
Onion - 1 med sized, sliced
Garlic- 2-3 cloves
Sea Salt - 1 tsp or to taste
Ginger - 2 tbsp grated
Crushed red pepper - 1 tsp
Coriander - 1 tsp ground
Cumin - 1 tsp ground
Chicken/ Shrimp (or none) - about 1/2 lbs- I prefer small Maine shrimp, chicken should be cut into strips
Water - 2-3 cups
Coconut milk - about 1.5 cans
Fish Sauce - 3 tbsp
Bok Choy - 3-4 stems chopped thin
Cilantro - about 1/2 cup chopped
Kale - 1 cup chopped thin
Sprouted mung beans - 1/2 cup
Snap Peas- about a cup
Carrot - 1 -2 sliced thin
Lime juice - 1 tbsp
Red curry paste - 1 tsp
Quinoa- 1/2 cup


Could also add lemongrass, and chopped tomatoes, and if you don't have all the above veggies, it still would taste great.

Directions:
Heat olive or coconut oil in soup pot, add sliced onion, garlic, carrot and salt; saute until translucent. Add ginger, red pepper, coriander, cumin- cook for a few minutes then add chicken strips (if adding meat) and cook until the outside turns white.

Rinse quinoa in mesh strainer.

Add water & coconut milk, and bring to a boil then add rinsed quinoa, reduce heat, and simmer for about 15 min. Next add  bok choy, kale, snap peas, lime juice, fish sauce, sesame oil, shrimp (if using), and red curry paste. Continue to simmer for another 5-10 min. Before serving add chopped cilantro and mung bean sprouts (save some for garnish if you like and serve on top of each bowl).

This make about 6 servings at my house.

If you make it comment below and let me know how you enjoyed it!

Holiday Chocolate Bark

I am not usually the type of gal that likes nuts and other things in my chocolate, but this boy oh boy is this good, and it makes a perfect gift, or easy fun treat to bring to your next holiday party.

Ingredients:

Dark chocolate chips

Chopped pistachios

Dried cranberries

Coconut flakes

Sea salt (optional)

Directions:

• Shuck pistachios from shells, and chop nuts (lightly) in a food processor. If you don't have a food chopper... try sticking them in a sealed Ziploc bag and roll with a rolling pin, or mash with mallet until crushed.
• Chop or cut cranberries into smaller pieces too.
• Melt chocolate chips ( I added a little coconut oil to the pan to prevent burning the chocolate) - you can also use a double boiler.
• Cover cookie sheets with wax paper.
• Pour melted chocolate onto wax paper, and spread it evenly and thinly - about 1/8 inch thick.
• OPTIONAL : Grind a little Celtic sea salt or Himalayan salt on top. (salt and chocolate is actually really good)
• Sprinkle pistachios, cranberries, and coconut over the chocolate.
• Place cookie sheet in refrigerator to harden.
• Once the chocolate has hardened you can cut or break into pieces.

Enjoy!!!!

Being Thankful

I am now 38 weeks pregnant and starting to feel a bit like a stuffed turkey with all the fixings.... how apporpriate as Thanksgiving is just around the corner!

My back aches, my feet hurt, I am not sleeping well, my pants are tight, I have to pee every 5 seconds, and I can't seem to ever get comfortable. It easy to focus on all the things that I don't like right now, but in the spirit of THANKSgiving I have been trying to remind myself all I have to be thankful for instead of focusing on the negative.

Once you start having an attitude of gratitude, it is amazing how you can be happier and healthier.

Gratitude is the simple act of being grateful/ thankful, is more than just a feeling, and only works when you are actually truly feeling grateful for something.

When we express and feel gratitude, we can actually change our vibration and that is when we start attracting more of what we want in our lives.

Like attracts like, so what ever your feeling.... joy, anger, love, distress, or gratitude, we create an energetic force that will always attract circumstances that parallel how we are feeling.

It is not always easy to get to a place of feeling grateful, but in a world where the only thing we actually have control over is our thoughts... it is important that we try to chose the best possible thoughts at all times, and being grateful helps us be in the flow of accepting all the love and gifts the universe has to offer.

Sound Deep? It is, but it doesn't have to be complicated, or mean that you have to be in denial when things don't go the right way! Stop for a minute and think of some simple things you are grateful/ thankful for and notice how your mood, energy and vibration changes.

Even though I am feeling a bit uncomfortable, I am grateful for a healthy growing baby, and a big belly that provided a fun evening of painting and bonding with my 4 yr old son, Evan!

Happy Thanksgiving! What are you thankful for?

Chia Seed Kombucha

A few weeks ago I was shopping at my local health food store when I noticed a new version of GT's Kombucha for sale in the cooler. I love GT's Gingerade and Multi-Green Kombucha, so when I saw the chia seed version, I knew I had to give this nutritionally power packed drink a try.

Chia Seeds are filled with fiber, protein, minerals, vitamins, omega's and antioxidants, and I use them frequently in my smoothies. Kombucha is a fermented "tea" that aids in digestion, boots immunity, is filled with healthy probiotics, cleansing, and energy boosting!

Combine these two super ingredients you have a super nutritious elixir, but I was still a bit skeptical, not because of my doubt of the health benefits... but because.... it looked a little gross to be honest. My curiosity outweighed my hesitation and I bought the raspberry version and gave it a whirl.

My thoughts?
Well, at first there was that slight fizz (as to be expected with kombucha) but not as much as usual. As I took my first sip I closed my eyes, held my breath, and prepared for the worst. It was a little fizzy, a tiny bit tart, kinda chewy, and a bit of a slippery texture.

Sounds disgusting right?

I wasn't sure what to think at first - it was all new, and my senses where a little thrown, but after my 3rd or 4th sip I was kind of digging it, and the tapioca like texture.

Unlike the other bottles of kombucha, which I can finish soon after opening, I had to stop about halfway though the chia seed version because it is quite filling.

Although I will probably stick to the non-chia versions for the most part when I purchase kombucha, I encourage you to try this elixir and see what you think for yourself.

When I first tried the regular kombucha I wasn't an instant fan.... yet I kept drinking it, acquired a taste, and actually ended up loving it.  I am certainly going to give the chia seed kombucha a few more tries, and I just may end up hooked on this new drink too!

Have you already tried it? What did you think?

Quinoa stuffed squash

Fall has so many great foods to offer, and if you haven't already.... stuff a squash! It is easy, tasty, and good for you if you stuff it with the right stuff.

I stumbled across a recipe for quinoa stuffed acorn squash, and adapted it to make it a bit easier as I don't like to spend too much time in the kitchen.

Here is the recipe:

Quinoa Stuffed Squash

Ingredients:

1 acorn squash

1 tbsp coconut oil (olive oil works too)

1 tsp maple syrup

1/4 cup raisins

1/4 cup sliced almonds 

Sea salt & pepper to taste

1 cup quinoa

Optional extras for flavor:

chopped onion, garlic, mushrooms

Directions:

Pre-heat oven to 400 degrees

Cut acorn squash in half, and scoop out seeds

Coat squash halves with oil, maple syrup drizzle, salt & pepper, and fill with almonds and raisins. Bake for about 1 hour or until soft when pierced by a fork.

Cook quinoa 

If you are adding extra veggies... saute them in a little oil until tender, add them to cooked quinoa, and mix thoroughly. 

When squash is cooked, remove from oven and carefully, and add a scoop of quinoa. Use fork to scrape some of the squash from the edges, and mix with the quinoa until you have a nice mixture of squash, almonds, raisins and quinoa!

Enjoy!

Healthier Halloween... tricks to avoid too many treats!

Halloween is great!  You get to dress up, attend festive parties, and can be loads of fun, but it is also a time when we can go overboard on treating ourselves with those cute mini candies that seem innocent and small, but who eats just one?

Halloween doesn't have to = eating loads of candy. There are plenty of other ways to enjoy the holiday without over indulging in sweets - think pumpkin carving, bobbing for apples, haunted houses, and costume parties with healthy fall foods!

Nobody really wants to be the one who ends up sneaking candy from their kids loot, eating 10-20 mini candies at a time for an afternoon pick me up, and left feeling sluggish, overweight, tired and craving more sugar.

This season I have a few suggestions to keep you happy, healthy and feeling good.

Candy, Candy, Candy....

• If you are going to hand out candy, buy something that you don't particularly like. For me, being a chocolate lover, I would be less likely to dig into the candy bowl if it was filled with things like skittles, or smarties (although once upon a time I did love those).

• Even better hand out something besides candy. I personally feel awful about contributing to kids eating mass amounts of junk candy, so I like to pick things as an alternative to hand out, and I am NOT talking boxes of raisins becasue nobody like getting that. I am talking about fun stickers, temporary tattoos, or glow sticks - those are all fun non-food items that kids actually like. For upgraded treats try organic lollipops (made w/o HFCS and artificial colors/ flavors) - Yummy Earth has a selection of "better" candy.

• A little sweet treat can be great, don't deny yourself totally - buy a dark organic chocolate bar for your private stash. When you have a better version to chose from you can enjoy a sweet treat, and it will be easier to pass on the mini snickers bars.

Trick-or-treat...

No one likes to be the parent that says "no"to trick-or-treating fun, but kids don't have to suffer from sugar shock.

• Before going out to knock on doors make sure your whole family fills up on a nutritious balanced dinner. Once bellies are filled with good food there is and less room or desire to eat too much candy while you are out.

• When you come home, allow kiddos to pick a 3-5 pieces to enjoy that night, and then put the rest away. You can then either allow a certain number each day, OR

• Have you heard of the pumpkin fairy who comes and collects candy on Halloween night and in exchange for all the candy leaves  a cool toy behind? Kind of like the tooth fairy and works great with younger kids.  For bigger kids that won't buy the pumpkin fairy... they will probably be happy to trade in candy for some cash, so buy it off them! Here is where you have to make sure you give or throw away the candy... don't take away from the kids to only to eat it all yourself

.

Happy Halloween! Do you have any healthy suggestions to share?

One step at a time

I have been feeling totally overwhelmed with cleaning lately. Have you ever been lacking motivation, feeling overwhelmed, and not knowing where to start? Well, that has been me for the last week and each day I kept getting more frustrated as I looked around and saw everything that needed to be cleaned, organized, or put away. With life feeling a little cluttered and me feeling a bit stressed I observed that my eating habits were not the best, and I was not feeling inspired to make much of anything for dinner.

What can you do when you feel stuck in a rut?

The only way that ends up working for me is to start small, tackle one thing at a time,  and then before you know it I am vacuuming, cleaning the sink, organizing paperwork, clearing off my dining room table (which often ends up being the dumping ground for lots of papers and mail), and inspired to make an easy fall supper that the whole family enjoyed.

I have been reminded of a few things through this process.

1.  When you want to make a big change, remember the steps it takes to get there. For me wanting to have a clean home I needed to start small... organize my junk drawer and shoe rack one day, do laundry another day etc... Each time I felt accomplished and motivated enough to complete a small task, and ready to do a little more the next day.

2. When we feel overwhelmed, and our home environment feels cluttered or not organized then it has a huge impact on the foods that we chose to eat. If our life feels chaotic, chances are we might not be making the healthiest food choices which in return leaves us feeling more run down and unmotivated.

3. It's all connected! When one thing is lacking it can effect other aspects of our lives for sure.

So.... if you are feeling overwhelmed with cleaning, cooking meals, eating healthy or making time to exercise, remember to start small, build your confidence and your motivation and before you know it, things fall right into place and it all becomes easier and more manageable and almost effortless like a waterfall flowing down the mountainside.

Is there something that might be overwhelming you? What small step can you take to start tackling your goal and get things flowing the right way again.

Be Well,
Courtney

Healthy cookies? Is there such a thing?

I don't think I would say cookies are healthy, but it is certainly possible to make them healthier, and I discovered a pretty good version when my 4yr old came running home from playing at the neighbors, pleading with me to make cookies.  His friend next door was making a batch at his house, and of course he wanted to do it too.
I agreed, and decided it would be a fun challenge to see what kind of healthier cookie we could come up with quickly, using only ingredients which we had on hand.
I am not a baker, but knew I needed flour, oil, eggs (or something to hold them together),  some sort of sweetener, and of course something yummy for flavor.
Turns out that we ended up with a great cookie that my son and husband both liked, and I of course felt great because they were packed with whole grains and had no white sugar.

Win, Win!

So here is the recipe:

Whole Grain (Chocolate, Banana, Coconut, Cranberry) Cookies
( I chose banana, coconut and cranberries because those are my favorite, and always have them on hand, however you could certainly add chopped nuts, raisins etc...)

1/2 cup spelt flour
3/4 cup whole wheat flour
3/4 cup teff flour
1/2 tsp baking soda
1 banana (sliced)
2 eggs
3/4 -1 cup Sucanat
1/2 cup grain sweetened chocolate chips
1/4 cup dried cranberries
1/2 cup coconut flakes
12-13 tbsp coconut oil

Directions:
Preheat oven to 375 degrees.

1. In a pan heat the coconut oil over med heat so it melts, add Sucanat, and sliced bananas and stir them all together until melted and melded, and banana slices are soft.
2. In a mixing bowl combine flour, and baking soda. Add oil/sugar/ banana mix, and then mix in eggs. Stir/ fold in chocolate chips, coconut and cranberries. (Our sugar/ oil mix was still so warm that it melted our c.chips giving our cookies a chocolate flavor and darker color, but no chunks - if you wanted your chips whole, try waiting for batter to cool slightly before adding them).
3. Spoon scoops of batter onto a coconut oil greased cookie sheet and cook for about 15 min.
4. Let cool and enjoy!

Massaged Kale Salad!

curly kale growing in my garden

Greens are nutritionally high in calcium, magnesium, folic acid, iron, potassium, vitamins A, C, E & K, and packed with fiber, chlorophyll, and other micro nutrients.

Kale one of my favorites and is like the "mother-load" of healthy greens as far as I am concerned. If you don't already know this about me then you should.... I LOVE eating food that is good for me, but it has to taste good too, so when I create or find a recipe to adapt, it has to be palatable.

Here is a great raw kale salad recipe, I hope you enjoy it!

A few easy tips to make raw kale more enjoyable;

1. Remove stems.
2. Roll leaves together and then cut into small, thin pieces.
3. Massage dressing into kale leaves and let it marinate so flavor has time to really get into the leaves.

Ingredients:
5-6 cups of finely chopped kale (curly or flat leaf)
1 avocado
2-3 tbs olive oil
1 tbs lemon juice
1 sm clove chopped garlic
sea salt and pepper to taste
1 sm green apple sliced thinly
1 handful of raisins
1 handful of sliced almonds or pine nuts
1 large carrot sliced
1 scallion chopped thinly (green only)
1 handful fresh chopped mint

Directions:

1. Place chopped kale in large bowl with avocado, olive oil, lemon, garlic and salt. Massage avocado and other dressing ingredients into the leaves very well. Don't be afraid of getting your hands in there and really mix it all  together for about 3-4 min. The avocado dressing should be like a paste.
2. Chop/ slice all other ingredients while kale is marinating.
3. Add all other ingredients to the dressed kale, mixing well, so everything gets coated.
4. Chill in refrigerator for 15 min and enjoy!

Move that body!

Exercise has always been a bit of a struggle for me, not becasue I don't like it, but becasue I often found excuses why not to go, I got bored with my routine, or I wasn't motivated to do anything by myself.

I know how important it is for our health to be physically active, I coach my clients on ways to get motivated and get into a regular routine, however I still find myself going through periods of time where I am doing a whole lot of nothing and having a hard time getting myself moving again. The last two weeks of August were just that for me, and I am working hard to get back into the exercise mode again.

For 8 weeks this summer (4 mornings a week) I was thrilled to be part of JourneyFit Bootcamp - an AMAZING group of gals (and two brave men) lead by an inspiring, talented and wonderful trainer, Allyson Neilson.
I was honored to be part of the group and each day share health, nutrition and wellness tips with the group as we circled up and cooled down after an great workout.
I was amazed how much I actually liked pushing myself to run a little further, try a little harder, and find my "strong" - esp. while being pregnant.
Here I am doing an incline pushup while 5 months pregnant. Before we started I could barely push myself up off the ground. -->

Working out felt fun (even though not always easy) for those two months becasue I loved being part of a group, and being lead by an teriffic coach. I was even motivated to keep going after bootcamp ended which felt awesome. Then life got busy, we had visitors, and I found myself not making time to exercise, and not feeling motivated to do much of anything by myself.

This past week I have made more of an effort, and feel better, but would like to do more especially as my belly continues to grow. Sometimes life gets hard, we get stressed, depressed, or tired, and it sometimes feels easier to let our healthy eating or exercise routine slip. I am here to admit I know first hand how that is.

Sooooo, as I get my butt back in gear there are a couple of things that I know will help me get back on track. These are things that over the years I have discovered about myself when it comes to exercise.

1. I don't do well working out by myself, so I need a class or buddy to keep me going.
2. There has to be a fun element to my workout or I get bored easily.
3. It is helpful to have a set or scheduled time set aside ahead of time so I know what and when I will be exercising.
4. With my current lifestyle I usually do better by getting my workout in sometime in the morning.

Do you struggle with exercise, or do you have a routine you love and keep up no matter what?

If you do struggle but feel ready to get back in the swing (like me) sit down and do the following:

1. Find a buddy or class if you are like me and know you won't do much if left by yourself
2. Figure out when you will exercise, and schedule it in your calendar.
3. Start off easy and do things that don't overwhelm you especially if you are just starting out.

I'd love to hear from you - share your goals, successes, or workout tips below. I could use the inspiration and motivation too!

Baby on board!

For those of you that don't already know, I have some exciting and life changing news!  I am pregnant... expecting our second child! It was a bit of a surprise, but we are all excited to meet the new baby boy who is due to arrive in about 12-13 weeks.

I was recently remembering that four years ago I was enormously pregnant with my son, Evan (who was born the end of September), and how miserable I was. I had gained 60+ lbs with Evan (who was only roughly 7 of those lbs), and even though I was happy to have incubated a healthy and beautiful baby, the weight gain was not only physically uncomfortable; it was emotionally hard for me too.
The weight came off so slowly that I questioned if I would be able to do it again especially if it meant that I would have to put on those extra baby making lbs. This may sound vein, but the truth is; body image and weight loss are things that I struggled with since I was 14yrs old, and baby or no baby, it is difficult when you feel heavy and uncomfortable in your own clothes and skin.

When I discovered I was pregnant this time I initially panicked at the thought of being heavy, but reminded myself that there are a few things I have learned, and could now do differently to feel good, no matter what size I was.

1. Love my body regardless, and appreciate how well it provides a growing space for my most precious cargo, AND not compare myself with any other pregnant women and their weight gain, or loss.
2.  Move my body, even if it is only 30 min a day. A little exercise and movement really helps to physically keep the baby and me healthy. I didn't exercise very much through my first pregnancy, and this time I am moving more, and feeling physically and mentally much better.
3. Continue to eat clean whole foods and lots of veggies, but also not to beat myself up for enjoying summer treats like ice cream! *

While thinking about these 3 things that have helped me tremendously throughout the last 6 months, I thought about how loving our bodies more, moving our bodies, and eating real food are all important, pregnant or not.

I believe all of these things  have helped me tremendously during this pregnancy. I am currently 27 weeks, and happy to say that I weigh now the same as I did at only 19 weeks with my first pregnancy. I am feeling great, and hope that that continues as I enter into my 3rd and last trimester!

I look forward to sharing more with you over the next few weeks and before you know it I will be announcing our newest addition!

*(It is important to note that even though I may have had my fair share of treats, I believe that being pregnant shouldn't mean that you eat as much and whatever you want. It is crucial in my opinion, while growing another life; we eat the best foods possible.)

Great things to grow, green thumb not needed!

Do you garden? What do you like to grow? Even if you have never grown anything before there are some super simple things you can grow even if you don't have a yard, AND it really is not too late to get started.

MMM... fresh basil -
this was from my little garden last year!

You don't have to have a yard to plant a garden. Planting in a container on your deck, or even small pots on your window sill is great. 
I have never considered myself a "green thumb" but I learn a little more each year and there are a few things that I have pretty much always been able to successfully grow by just remembering to water, so if I can do it.... anyone can!

Here are my favorite's and great to grow in any garden:




Sun Gold Tomato 

As I mentioned before... these sweet, juicy orange tomatoes arethe perfect addition to salad, homemade salsa, bruscetta, or eaten on their own right off the vine. You can pick up a plant already started at a local nursery and plant somewhere sunny and remember to water. Getting a tomato cage to keep the plant supported helps to keep it off the ground. They even have those handy upside down tomato planting pots that you can hang and the tomato plant grows down.



Lettuce

Here is something that you can buy a seed packet off and sprinkle into your potting soil or garden very easily and pretty quickly have lettuce... mixed greens, romaine, butter leaf... so delish in a summer salad.



Herbs

Basil, parsley, cilantro, rosemary, and mint are all wonderful things to have on hand to liven up and meal or even drink. They are easy to plant (especially great if you are container gardening) and for the most part easy to care for. Watch out for mint though... once you plant that in the ground... look out every year it will keep coming back and filling in everywhere. I actually have this problem as the original owners of our house planted mint and every year I am pulling gobbs of it out and giving it away. 



Edible Flowers
How fun is it to toss some flowers in your salad, or pretty up your plate with flowers that you can actually eat! Nastiriums are pretty in the garden and great to add to any meal as decoration or for flavor with a bit of a peppery taste.

Drink up, stay hydrated!

We need water. Our bodies are made of about 70% water and all of our systems and vital organs require it to function.  Water carries nutrients to all of our cells, flushes toxins from our kidneys, removes waste from our bowels, aids in our digestion, regulates our temperature, and lubricates our joints.

Not getting enough water can cause headaches, constipation, dry skin, fatigue, and even water retention because your body will hold the little it is getting.

So why are most Americans not drinking enough?
Well, first off our brains can’t decipher if we are hungry or thirsty, so when our body it telling us to drink water we might misinterpret that message and snack on something instead. Usually if we start to feel thirsty then our body is most likely already dehydrated, so don’t wait until that point to get a glass of water instead try to continually drink water so you don’t get to that point and start feeling the false hunger pains.

What are benefits of drinking water?

1. Loose Weight:  Drinking water can help you loose weight by crowding out the consumption of other fluids like juice and soda that are packed with sugar and calories, it flushes the system of toxins and waste including fat, prevents you from over eating, aids in digestion and keeps your metabolism going.
2. Look Younger: Water hydrates, revitalizes, and detoxifies your skin and helps to keep wrinkles away and keeping its elasticity. It also lubricates your joints and tissues keeping your body limber.
3. Helps you Concentrate: The brain is mostly water, so making sure you are getting enough keeps your brain functioning so you feel sharp and alert not foggy or weary.
4. Fresh Breath: Dry mouths are breeding grounds for bad bacteria that cause bad breath, so drinking a glass of water can keep your mouth moist and breath sweet.

How to stay hydrated? 

1. Drink a full glass of water when you first wake up in the morning. This will help get your blood flowing and set the intention for the day to keep drinking water.

2. Carry water with you…. If you have it with you then you are more likely to drink it. Use a safe re-usable water bottle and refill it with filtered or spring water.

3. Don’t wait till you are thirsty to drink water

4. Drink a glass of water a half hour before and after meals

5. Replace other beverages like soda, juice, tea and coffee with a glass of water.

6. Drink extra water before, during and after exercise especially on a hot day or when sweating a lot.

How much should you drink? 

There are different theories but according to Dr. Batmanghelidj who wrote the book ‘Your Body’s Many Cries For Water’, you should take your body weight in pounds, divide it in half and drink that amount in ounces everyday. (For instance if you weigh 150lbs then you should drink 75oz of water each day.)  Dr. B also notes that you should make sure to balance your sodium intake with your water consumption and take ¼ tsp salt for every 4-5 glasses of water. Be sure to get the best of course… Celtic Sea Salt or Himalayan Salt are the best and available at health food stores. (note: healthy salt is usually not white)

Is all water created equal?

The best water to drink is pure, natural, clean spring water full of natural minerals, but you can also buy a high quality filtration system that removes chlorine and harmful pollutants and chemicals found in tap water.
You may also want think twice about bottled water because 1. toxins leach from the plastic bottles 2. it is often only purified municipal water that you are buying, and 3. the resources used to purify, bottle and ship water is wasteful when you can get it from a pure source to begin with.

Plain water sound boring to you?

Mix it up a little... fill a pitcher and add... lemon, lime or orange slices, fresh mint, cucumber, or one herbal tea bag.

Some of my favorites are:

• Fresh mint (already coming up in my garden) and lime
• Lemon and a little cinnamon 
• Lemon and a few drops of stevia
• Pressed ginger, lemon and a little stevia
• Frozen berries or pineapple chunks
• Lemon and a little edible lavender

Be cautious of flavored, enriched or infused water… some are packed with high fructose corn syrup or other sugar and high in calories.

Have fun…make it festive by sipping it out of a wine glass with a little ice instead of an evening cocktail… it doesn’t have to be boring!

If you don’t have one already I recommend buying an eco-friendly reusable water bottle and a good filtration system, help save the earth and drink up.

Spring Cleaning, it's not just for your floors!

I'll admit it - I save too much stuff. I have been one of those people that accumulates, saves and holds on to stuff even if it doesn't serve me on a daily basis becasue it holds a fond memory, or think that I might someday need it and it will come in handy some day down the road. The problem with holding on to "stuff" is the more you hold on the more you are cluttering up your space and preventing new things from entering.

Last spring my we finally went through a lot of our old stuff and things in storage and had a big yard sale.  I wish I had a video of my husband and I going through things to put in our sale becasue it ended up being a comedy act watching me hold on to stuff. I was actually reluctant to give up my collection of music tapes and VHS videos even though I no longer had a tape player or a VCR to listen or watch them on. The truth is over the last year I haven't once wished I still owned them, and now happy to think that somebody else might have got some joy from watching some of my favorite movies or evening listening to an old tape. It felt great to let go and clear out some things from my past that were not serving me, and made room for new things that I actually do use.  It is amazing how tight we can hold on to something

Do you hold on to things? 
Are you feeling stuck or stagnant? 
Are you ready for to renew yourself?
Yes? You just might be ready from some spring cleaning!

Spring cleaning our homes is a common theme this time of year, and even though it is sometimes hard work the feeling at the end is worth the little bit of effort for a short period of time. The energy shifts and we too feel lighter when we clear out the stuff that is weighing us down emotionally or visually (the piles of stuff we have been looking at all winter).

Just as the stuff around our homes can accumulate and start to clutter our space, the food we eat also accumulates in our bodies causing us to feel sluggish, tired, and heavy, AND just as we need to clear out our homes we also need to clear out our bodies. Spring is the perfect time to clear out the accumulated food waste and weight that have built over the winter and to a cleanse. I recommend a simple whole foods cleanse program, but there are many other types of protocols to choose from... like a raw foods, or juice cleanse, or even a liquid fast. They are all meant to clear out waste, improve your digestion,  and have other great benefits like improved energy, clearer skin, weight loss, ditching cravings, and jump starting a healthy new way of eating.
Like the house cleaning, a cleanse is a short lived period of time where you put in a little effort and get a lot in return.

I encourage you to take part in cleaning not only your home this spring, but also your body and mind too - even better do all three! Renew yourself - you deserve it!

Go Green - Smoothie

Green Smoothie

Spring is coming and we naturally tend to want to eat more greens. Any easy way to get your daily intake of greens is to make a green smoothie. Nutritious and delicious!
 

1 cup coconut milk
1/2 cup coconut water
1/4 cup shredded coconut
1/2 banana (fresh/frozen)
1/3 cup pineapple
1 large handful of baby spinach
1-2 kale leaves
3-4 large organic strawberries(fresh/ frozen)
1/4 avocado
1/2 cup of ice (optional if you didn't have frozen fruit and like it cold)

Blend all together and enjoy!

Happy St. Patrick's Day!